Evening Wind Down (15-20 min)
Beginner
Therapeutic Sequence
19 minutes total
Overview
A calming sequence to downshift the nervous system before sleep.
Benefits
Settles mental restlessness
Releases accumulated daily stress
Improves sleep readiness
Supports gentle evening recovery
Sequence Steps
Follow these steps in order for best results
Step 1
Bhramari Pranayama (Humming Bee Breath)
A calming breathing practice that uses a soft humming exhale to settle the mind.
Use a soft humming exhale to settle the mind.
Step 2
Viparita Karani (Legs-Up-the-Wall)
A deeply restorative inversion that eases fatigue and supports recovery.
Relax jaw, shoulders, and eyes.
Step 3
Shavasana (Corpse Pose)
A deeply relaxing pose practiced at the end of yoga sessions. It allows the body …
Let the breath become effortless.
Practice Tips
- Practice on an empty stomach or 2-3 hours after a meal
- Use a yoga mat for comfort and stability
- Listen to your body and don't push beyond your limits
- Focus on your breath throughout the practice
- End with Shavasana for integration
Quick Summary
Total Duration:
19 minutes
Number of Steps:
3 practices
Difficulty:
Beginner
Good For:
stress
anxiety
insomnia
Best Times:
evening
before_sleep
Balances Doshas:
vata
pitta